When we’re feeling anxious or upset, our thoughts can become relentless, filling our minds with endless “what-if” scenarios and “could-have” statements. These nosy thoughts disrupt our sleep, affect our work, and enter our daily lives like unwelcome pests we can’t seem to get rid of. Thankfully, grounding techniques teach us how to center ourselves, connect to the present moment, and see our thoughts differently— not as good or bad, but as temporary. By anchoring ourselves in the here and now, we gain the power to manage our thoughts effectively.
Say Goodbye to Anxiety With These Grounding Techniques
Understanding Anxiety: A Brief Overview
Imagine you’re about to step into a crowded room for a job interview, and suddenly you feel a knot in your stomach, your breathing becomes shallow, and your mind starts racing with worst-case scenarios.
This is an example of an anxious response we all experience depending on the situation. However, when our anxiety becomes intense and often, it can transform into an anxiety disorder, affecting our everyday life and mental health.
While there are many different types, here’s a brief overview of its common symptoms:
- Racing heart or palpitations
- Sweating, trembling, or shaking
- Shortness of breath or difficulty breathing
- Nausea or stomach discomfort
- Muscle tension or headaches
- Excessive worry or fear
- Racing thoughts or inability to concentrate
- Overthinking or catastrophizing
- Feeling on edge or restless
- Avoidance of triggers or situations
- Irritability or agitation
- Difficulty sleeping or insomnia
The Power of Grounding Techniques
Following the same example above, your body has already activated the “fight-flight-freeze-or-fawn response,” also known as the sympathetic nervous system, to prepare you to handle the perceived threat of potentially not receiving your dream job.
While this response helps you survive actual dangers, such as avoiding a car accident or encountering a bear in the forest, it can become dysregulated over time, causing everyday challenges like confrontation, public speaking, or traffic delays to feel equally overwhelming.
In contrast, grounding techniques activate your parasympathetic nervous system and restore a sense of calm after the threat has passed. They alleviate anxiety attacks by redirecting your attention away from distressing thoughts, memories, or concerns, anchoring you in the here and now.
“We can let go of a balloon and watch it float through the clouds, but can still feel the earth beneath our feet- allowing ourselves to be present. Grounding can help shift our focus from the feeling that we too are floating away to noticing what those feelings are. It provides the opportunity to plant ourselves while still feeling the wind guiding the balloon.” – Maya Jourieh
By creating space between the stressor and the present moment, you discover how to manage overwhelming emotions, improve your mental health, and reconnect with yourself despite whatever challenges you encounter.
Emerging research also supports its benefits:
- A 2024 systematic review of 46 publications from 16 countries covering over 3,400 adults found that progressive muscle relaxation, one of many physical grounding techniques, effectively reduces stress, anxiety, and depression.
- A 2023 study explored mental grounding techniques to help first-year college students overcome language learning anxiety and stress. The results showed positive responses indicating the effectiveness of grounding activities in reducing anxiety and enhancing learning.
- A 2022 study investigated the effectiveness of grounding as a non-pharmacological therapy for sleep troubles, anxiety, and depression in patients with mild Alzheimer’s disease. Over 12 weeks, grounding significantly improved sleep quality, demonstrating its physical effects.
Grounding techniques: 17 strategies for coping with anxiety
Physical Grounding Techniques
1. Walking Meditation
Take a slow, mindful walk, focusing on each step, the feeling of your feet touching the ground, and the rhythm of your breath. This grounding exercise helps reduce stress and cultivate mindfulness in your daily activities.
2. Progressive muscle relaxation
If you’re struggling to sleep and your mind is on instant replay about a past or future scenario, practice progressive muscle relaxation to calm your racing thoughts.
- Start by tensing a specific muscle group, like your hands or feet, for about 5-10 seconds.
- Suddenly, release the tension and feel the muscle relax completely.
- Stay relaxed for about 15-20 seconds, noticing how different relaxation feels compared to tension.
- Repeat with other muscle groups, moving from head to toe or vice versa.
- Breathe deeply and slowly throughout.
3. Rub your palms together
If you’re struggling to sleep and your mind is on instant replay about a past or future scenario, practice progressive muscle relaxation to calm your racing thoughts.
This grounding exercise helps channel your energy, like clenching your fists and slowly releasing them (Another effective tool when you’re feeling anxious).
- Begin by pressing your palms together and rubbing them at a speed comfortable to you, focusing on the heat and friction you generate.
- Then, close your eyes and feel the energy stemming from your hands.
4. Grab your favorite sensory toy
While fidget toys have gained popularity for managing anxiety, they’re not your only option. Keep your favorite crystals close, snap a rubber band on your wrist, squeeze a stress ball, or explore other sensory toys like a glitter bead ball whenever anxiety strikes.
5. Play with water
Dip your hands in water, focus on the sensations, and feel the temperature. Is it cold or warm? Notice how it flows over your skin. Or hold a piece of ice and observe it as it slowly melts in your hands.
6. Breathe
Ask yourself, “Where am I at this exact moment?” and “What am I doing?” to forge a connection to the present moment. Then practice one of the following breathing exercises below:
- Box Breathing: Inhale for a count of four, hold for four, exhale for four, and hold the exhale for four. Repeat this pattern while focusing on the rhythm.
- Balloon Breath: Imagine your stomach as a balloon. Inhale deeply to fill the balloon and exhale slowly to deflate it – pay attention to the expansion and contraction.
- Alternate Nostril Breathing: Close one nostril and inhale through the other, then switch and exhale. Continue this pattern, focusing on the breath and the sensation of air flowing through your nostrils.
Mental Grounding Techniques
1. Recite a calming phrase
A popular grounding technique for anxiety to calm down fast is to recite a positive affirmation. Here are a few examples:
- I am calm, centered, and in control of my thoughts.
- I trust myself to handle whatever comes my way.
- My breathing is steady, and I am at ease.
- I release all tension from my body and mind.
- I choose peace and positivity in every situation.
- I am safe, and everything is unfolding as it should.
- I embrace uncertainty with courage and confidence.
2. 5-4-3-2-1 coping technique for anxiety
What are the 5 ground rules for anxiety? Connect with your five senses to observe your surroundings. For example, list…
- 5 sounds you hear
- 4 things you see
- 3 textures you can feel from where you’re sitting
- 2 scents you can smell
- 1 taste you can identify
3. Visualization
Imagine your favorite place. Wherever it is, use all of your senses to transport you there. For example, if it’s a beach, listen to the waves coming to shore, feel the sand on your feet, smell the salt in the air, and watch the beautiful shades of blue as the tides change.
4. Color Spotting
Pick a color and identify all the objects around you that match it. For example, if you choose green, notice the vibrant grass and its details. Describe what you see: “The tall blades of grass glisten in the sunlight, and a tiny ladybug is crawling along its stem.” This exercise helps sharpen your focus.
5. Count forwards or backwards
If you feel overwhelmed, count from 100 to 5 or 1 to 100. The order doesn’t matter. The simple act of counting and the repetitive nature will help calm your mind during stressful moments.
Creative Grounding Techniques
1. Listen to 432 HZ
One of the best things about grounding techniques for anxiety is their versatility—you can practice them anywhere. While we all know music can boost our mood, popping in your headphones and listening to music at a 432-hertz frequency can make you feel more grounded and less stressed. In fact, a 2019 study found that participants who listened to this frequency felt more satisfied and experienced improved concentration.
2. Legs up
Place your legs against a wall if you feel anxious at home to calm your nervous system and reduce stress. By inverting your body, this simple position will boost blood flow to your heart, ease leg swelling, and release tension. It’s a simple yet powerful way to chill out and feel more at ease. Give it a try.
- Start by tensing a specific muscle group, like your hands or feet, for about 5-10 seconds.
- Suddenly, release the tension and feel the muscle relax completely.
- Stay relaxed for about 15-20 seconds, noticing how different relaxation feels compared to tension.
- Repeat with other muscle groups, moving from head to toe or vice versa.
- Breathe deeply and slowly throughout.
3. Chew gum
Pop in a piece of gum with an intense flavor like cinnamon or mint to help train your brain to focus on the sensation. Have fun with it, blow bubbles, and let the distraction calm your mind.
4. Earthing
Grounding, also known as earthing, involves connecting with the physical world. For example, walking barefoot on natural surfaces like grass, sand, or soil elevates your connection between your body and the earth and decreases your stress.
5. Hum or sing
Ever felt better after humming or singing? That’s because activating your vocal cords stimulates the vagus nerve, which helps regulate stress and mood. Next time you feel overwhelmed, play your favorite tunes and sing along for an instant mood boost.
6. Connect to art
Draw, paint, or color mindfully. Whether molding clay, using watercolors, or drawing with a pen, focus on the colors, textures, and your hand movements as you create.
Incorporating Grounding into Daily Life
Practicing grounding techniques for anxiety is a personal journey that may require experimentation. Explore the ones listed here to find your favorites to foster self-compassion and enhance mental health.
If you’re struggling with an anxiety disorder, our team of mental health professionals is ready to support you with mindfulness, cognitive behavioral therapy, stress management, and other approaches.
Schedule a FREE consultation, in person or remotely from your home, or book a FREE call with our intake coordinator for personalized guidance in finding the right therapist for your needs.
We’re here to help you process your emotions, thoughts, and concerns and teach you grounding exercises to anchor you in the here and now. You got this!